An informative image displaying a variety of nuts arranged on a board labeled 'Keto Carbs Diets,' with individual sections for each nut type. It features pecans, hazelnuts, macadamia nuts, brazil nuts, and more, with detailed nutritional information such as carb and fat content next to each. The name Scott Keatley, RD, is prominently displayed, highlighting his professional input on the suitability of these nuts for a keto diet. The image has a vintage infographic style, using vibrant colors and a playful arrangement to present the data engagingly.

What Nuts You Can And Can’t Eat On Keto

Scott Keatley, R.D., of Keatley Medical Nutrition Therapy, provided insights on various nuts and their compatibility with the keto diet in the article. He emphasized that while nuts contain healthy fats and some protein, making them beneficial for hitting macronutrient targets on keto, not all nuts are created equal due to varying carb and fat contents. Here's a summary of Keatley's perspectives on specific nuts:

Cashews: Keatley advises against them for keto dieters because they're high in carbs and low in fats. Even a small quantity can consume a significant portion of the daily carb limit.

Almonds: Though popular, almonds have a carb-to-fat ratio that's not ideal for keto. Consuming a cup could result in about 31 grams of carbs.

Pine Nuts: These nuts should be consumed in moderation due to their carb content, with one ounce containing four grams of carbs.

Peanuts: They are relatively keto-friendly in moderation. Eating 33 peanuts results in about six grams of carbs.

Walnuts: Beneficial for both heart health and ketosis, with a consumption of less than ¼ cup offering four grams of carbs.

Hazelnuts: A good option for a keto treat, with one ounce containing approximately 6.5 grams of carbs.

Macadamia Nuts: Highly recommended for keto due to their low carb content, with ¼ cup being about four grams of carbs.

Brazil Nuts: Ideal for keto thanks to their favorable fat-to-carb ratio. Eating ¼ cup is less than four grams of carbs.

Pecans: The top recommendation from Keatley, as they have the most fat and fewest carbs among the nuts mentioned. One ounce is less than four grams of carbs.

Keatley suggests that while occasional consumption of less keto-friendly nuts won't derail a keto diet, adhering to the best options will optimize one's adherence to the diet's macronutrient goals.